“Badger”
Courtesy of CrossFit.com
3 Rounds for time:
– 30 Squat Cleans (95#/65#)
– 30 Pullups
– 800m Run
Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq. Carter is survived by his father, mother, three brothers and four sisters.
Article: SEAL chief killed in Iraq, Navy says
Five Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Four Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 Knees to Elbows
Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Lunge
3. 5 x 10 Glute Ham Raise
Dirty Thirty 300
– 30 Wall Balls
– 30 Pushups
– 30 Pullups
– 30 Box Jumps
– 30 KB Swings
– 30 Lunges
– 30 Burpees
– 30 Situps
– 30 Double Unders
– 30 Air Squats
Upper Body Dynamic Effort
1. 8 x 3 Pullup
2. 3 x 5 KB Press
3. 3 x 20 KB Row
4. 5 x 10 GHD Situp
15 to 5 / 5 to 15 (for time)
Situps / Push Press (75/45)
Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
Five Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press
Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk
Back Squat
– 1 Rep Max
Finisher
– 150 KB Swings for time
Upper Body Max Effort
1. 5RM Floor Press
2. 5 x 3 Pullup
3. 4 x 15 KB Row
“Nancy”
5 Rounds for time:
– 400m Run
– 15 Overhead Squats (95#/65#)